Gateway CrossFit

Making It Happen

Ashley and Jackie making it happen. Ring Dips are a completely different animal than pretty much any other pushing movement. The stability requirements inherent in pushing against free hanging rings are tremendous. But just like nearly everything in CrossFit, Ring Dips are scalable. Here, Ash and Jax are using jump bands to reduce the load. There are even easier progressions. Come in yourself and find out what they are. www.gatewaycrossfit.com … [Read more...] about Making It Happen

Making It Happen

Ashley and Jackie making it happen. Ring Dips are a completely different animal than pretty much any other pushing movement. The stability requirements inherent in pushing against free hanging rings are tremendous. But just like nearly everything in CrossFit, Ring Dips are scalable. Here, Ash and Jax are using jump bands to reduce the load. There are even easier progressions. Come in yourself and find out what they are. www.gatewaycrossfit.com … [Read more...] about Making It Happen

Completely Scalable = Accessible to Everyone.

We frequently talk about how CrossFit is completely scalable. This is to say the use of natural human movement patterns allows us to alter load, range of motion, intensity, etc., to make our exercises accessible to everyone. The Dumbbell Hang Power Clean & Jerk is a perfect example. At it's apex, the Clean & Jerk is performed on the world stage with a barbell and loads exceeding a quarter of a ton! By swapping dumbbells for a barbell, we can dramatically decrease the load, and remove the … [Read more...] about Completely Scalable = Accessible to Everyone.

“Old Man” Style

Tim and Jim making it happen "old man" style! (joke: Tim is my age.) We always laugh when people think they're too old to CrossFit. And, please! Our oldest client is 77 years old. We can scale virtually every exercise to meet anyone's abilities. And we scale for each specific client while teaching proper form. No matter what your age or current fitness level, you WILL see improvement. … [Read more...] about “Old Man” Style

“Centuwion, why do they titter so?”

We always get a chuckle when we see trainers put a client on the bench press when they're not yet able to bust out 15 solid push-ups from their toes. And don't even get us started about stability ball presses! Performed properly, this humble closed-chain movement develops the muscles of the shoulder girdle and the core. It is also completely scalable, allowing athletes of all levels to benefit. Whether you're going from your toes, your knees, or with your hands on an elevated surface, keep your … [Read more...] about “Centuwion, why do they titter so?”

How old is too old?

Honestly, we don't believe there is an age limit on fitness. And Chuck is showing us the answer certainly isn't his tender age of 76! When Chuck started in March we used depth-scaled Air Squats in his program. When a proper range of motion was attained, we started loading with Goblet Squats. Yesterday marked the advent of the Back Squat in Chuck's programming; something he couldn't have even attempted at the beginning of the year! Way to go Chuck!!!! … [Read more...] about How old is too old?

Building the Student Athlete

The value of CrossFit for student athletes cannot be overstated. Young athletes are in need of a fitness program that develops a well-rounded performer who is strong, flexible, and optimally conditioned. Gateway CrossFit provides all of these, while teaching young athletes the correct form on complex movements; all in a safe, motivating environment. Our instruction will provide your student athletes with a skill set they can use throughout their athletic career, and the rest of their lives. … [Read more...] about Building the Student Athlete

“What a great place, it’s a great place to start”

The One-Arm Dumbbell Snatch is a great place to start the Quick Lifts (Olympic Lifts), and Rachael is off to a good start: butt and heels down, chest up, arm locked out. Move that DB back between the toes and she'll be ready to go. Good stuff, Rachael! … [Read more...] about “What a great place, it’s a great place to start”